Thursday, November 29, 2012

MUFA's

I was watching the Dr Oz show and he was talking about foods that lose belly fat.  These foods contain MUFA's monounsaturated fatty acids.  According to the Mayo Clinic these are the foods that contain these acids and are a central part of the Mediterranean heart healthy diet. But can be included even if not following this diet.
  • Avocados
  • Canola oil
  • Nuts, such as almonds, cashews, pecans and macadamias
  • Nut butters
  • Olive oil
  • Olives
  • Peanut oil
But keep in mind PORTION SIZE  as with any foods and these foods are fats and one can eat too much.
So maybe there is something in this Flat Belly Diet now to find a book with some recipes or some recipes on line also worth checking with Amazon to see what they have available.


A MUFA at every meal

"What makes MUFAs healthy as compared to other fats, like saturated and trans, which are maligned in the media? MUFAs are unsaturated fats, which have been shown to lower bad cholesterol, prevent hardening of the arteries, and reduce the risk of heart disease. Additionally, research has linked MUFAs to reduced rates of Type 2 diabetes, metabolic syndrome, breast cancer, lower blood pressure, brain health, lung function, anti-inflammation, lower body weight and reduced belly fat.

Vaccariello and Sass recommend a MUFA at every meal. What does that mean? Ditching your fat-fearing approach to losing weight and sinking your teeth into satisfying, delicious foods that are rich in monounsaturated fats, such as nuts, nut butters and nut oils; seeds and seed butter; canola and olive oils; olives and tapenade; avocados; edamame (soybeans); and even dark chocolate.

However, this doesn't mean the sky is the limit on fat intake. One of the Flat Belly Diet! principles is to stick to 400 calories per meal and to include a serving of MUFA-rich foods (the book has a handy MUFA serving chart). And don't worry if you think 400 calories isn't enough to satisfy you. According to the authors, eating a MUFA-rich diet will keep the hunger pangs at bay; plus they also recommend that you eat every four hours.

Flat belly recipes

In addition to a 4-Day Anti-Bloat Jumpstart, guidelines on living a MUFA-rich lifestyle, making healthy snacks and eating out without straying from your MUFA a meal plan, the Flat Belly Diet! has a delicious selection of MUFA-rich recipes that make it easy to reach your flat belly fitness goals. Here are four of the many mouthwatering recipes (each at around 400 calories) the Flat Belly Diet! has to offer."

Pumpkin Spiced Oatmeal

Serves 1

To make this a flat belly meal, serve with 1 cup skim milk.

Ingredients: 1 cup water
Pinch of salt
1/3 cup quick oats
1/4 cup canned pure pumpkin
2 tablespoons pecans, toasted and chopped (MUFA)
1/4 teaspoon ground cinnamon
2 teaspoons brown sugar
Pinch of freshly grated nutmeg
Pinch of ground cloves

Directions: 1. In a saucepan over high heat, bring the water to a boil. Add the salt and oats. Cook, stirring, for 90 seconds.

2. Combine remaining ingredients in a small bowl. Reduce heat to low and stir in the pumpkin mixture.
Blah Blah Blah

Almond-Encrusted Chicken Breast

Serves 1

Serve this chicken with 1/4 cup nonfat cottage cheese and 1 cup grape tomatoes for a satisfying lunch or dinner.

Ingredients: 5 ounces boneless, skinless chicken breast
1 tablespoon cornstarch
1/4 cup fat-free egg substitute
2 tablespoons almonds, finely chopped (MUFA)

Directions: 1. Sprinkle each side of the chicken breast with cornstarch. Dip into egg substitute to coat and then sprinkle with almonds.

2. Coat a small nonstick skillet with nonstick cooking spray and heat over medium heat. Cook chicken for 5 minutes on each side or until a thermometer inserted in the thickest part registers 165 degrees F.

Balsamic Roasted Carrots

Serves 1

Make this a meal by pairing it with 2 cups organic mixed greens, 1 cup grape tomatoes, and 1 Thomas Multigrain Pita.

Ingredients:
8 medium carrots, quartered lengthwise
1/4 cup extra virgin olive oil, divided (MUFA)
1 tablespoon balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions: 1. Preheat oven to 450 degrees F. In a roasting pan, combine carrots, 2 tablespoons olive oil, vinegar, salt and pepper. Toss to coat.

2. Roast for 20 to 25 minutes, tossing occasionally, until lightly caramelized and tender but still firm. Drizzle with remaining oil.

Citrus Ricotta Cannoli

Serves 12

Serve with 1 cup sliced strawberries and a small sliced banana.

Ingredients: 1 (16-ounce) container fat-free ricotta cheese
1/3 cup confectioners' sugar
1 tablespoon freshly grated orange zest
2 teaspoons freshly grated lemon zest
1 teaspoon freshly grated lime zest
1/2 teaspoon pure vanilla extract
3 cups semi-sweet chocolate chips, divided (MUFA)
12 large cannoli shells

Directions: 1. In a medium bowl, combine ricotta, sugar, zests and vanilla. With an electric mixer, whip mixture until light and fluffy. Gently fold in 2-1/2 cups chocolate chips, setting aside the remaining 1/2 cup.

2. To assemble, spoon filling into cannoli shells. Melt remaining chocolate and drizzle over each cannoli. "



Chocolate and Diet

"Chocolate contains monounsaturated fats plus other healthy ingredients. Chocolate as part of a jumbo-sized candy bar with nuts, caramel, peanut butter, marshmallows and other ingredients can add extra grams of calories and fat. The Mayo Clinic recommends plain and simple chocolates that contain 60 percent cocoa, such as dark chocolate. Candy bars often contain milk chocolate, which contains 25 percent or less cocoa. Eating one or two squares of dark chocolate daily should not impact your diet and weight-loss efforts."

I am a litle dubious about the recipes I found below but I am going to have to try one to see if I put on weight.

"

Ingredients

340 g soft silken tofu, drained
2 teaspoons vanilla extract
1⁄8 teaspoon almond extract
200 g dark chocolate chips, melted
1⁄2 cup fat-free Greek-style yoghurt

Method

1. Place the tofu, vanilla extract and almond extract in a food processor and blend until smooth. Add the chocolate and blend for
1 minute. Scrape the sides with a rubber spatula and blend for 1 minute longer or until incorporated. Pour into a large bowl.
2. Fold in the yoghurt just until blended. Refrigerate until ready to serve.
Note: For chocolate semifreddo, place the mixture in a 20 cm loaf tin lined with foil. Cover and freeze for 3 to 4 hours or until just set. Serve immediately.

Notes

NUTRITION PER SERVING
1,580 kilojoules; 14 g protein; 32 g carbohydrates; 21 g fat; 15 g saturated fat*; 4 mg cholesterol; 51 mg sodium; 4 g fibre"
How I Lost 12 Kilo's

Sources:
 http://au.lifestyle.yahoo.com/prevention/recipes/recipe/-/12402852/chocolate-mousse/
http://www.mayoclinic.com/health/mufas/AN02120
http://weblogs.sun-sentinel.com/features/health/theskinny/blog/2008/01/its_all_about_the_mufas_1.html

Wednesday, November 21, 2012

KIMCHI

Bought some kimchi and sauerkrout at the markets and I really like it.  Kimchi is great with anything and I find it especially good with fish.  So I am now hooked and wanting to make my own.  Looks like the vegetable starters are not so cheap eg Super Greens by Grainfields I found on line at $56.80 for 150gm.
I suppose it will go a fair way but I want to see what else I can find instead of using just salt.  I don't use salt these days other than Himilayan Crystalised Salt.

Back when I find out more. Any help here would be appreciated.

Cheers
http://www.howdiie.com/diet.html

Wednesday, November 14, 2012

How I lost 12 Kilos

Below is a link to how I lost 12 kilos.  I used diet and exercise.  I walked most days aiming to increase my steps for the day to 9000. Wearing a pedomiter is a great way to measure your steps.



How I lost 12 kilos

Cheers have a happy day

SMELLY ALMONDS!


Well I soaked the almonds for 12 hours and now they are in the bin.  They smellt horrid and there was no way I was going to eat any.  So now going to look for some in the shops to buy. And the cultured vegies at home is now on hold.  Maybe the almonds I used where too old but not going to waste some good  vegies just to throw them in the bin.  I tried one health food shop and they are getting some of these products in.

Happy Tummies.

Cheers

http://www.howdiie.com

Monday, November 12, 2012

Trying my own raw foods

Well the almonds are soaking and waiting for activation!!  Let you know how they go.  Should be ready in another 6 hours.

Also have decided to try fermenting my own vegetables - scary!!  Did some further research on line and watched some videos of how it is done.  (It is just amazing what information we have on hand).  So I am going to start with carrots, cabbage, kale (if I can find it) and red peppers.  They all need to be chopped up finely, salt and starter added until there is some juice on the bottom.  Then they are bottled in a jar, sealed and kept on the bench for about 5 days.  Then they are ready and go into the fridge. Will be interesting to see how they taste. 

Cheers

Sunday, November 11, 2012

Lest We Forget

What is the Last Post


"In military tradition, the Last Post is the bugle call that signifies the end of the day's activities. It is also sounded at military funerals to indicate that the soldier has gone to his final rest and at commemorative services such as ANZAC Day and Remembrance Day.
The Last Post is one of a number of bugle calls in military tradition that mark the phases of the day. While Reveille signals the start of a soldier's day, the Last Post signals its end.
The call is believed to have originally been part of a more elaborate routine, known in the British Army as "tattoo", that began in the 17th century. In the evening, a duty officer had to do the rounds of his unit's position, checking that the sentry posts were manned and rounding up the off-duty soldiers and packing them off to their beds or billets. The officer would be accompanied by one or more musicians. The "first post" was sounded when he started his rounds and, as the party went from post to post, a drum was played. The drum beats told off-duty soldiers it was time to rest; if the soldiers were in a town, the beats told them it was time to leave the pubs. (The word "tattoo" comes from the Dutch for "turn off the taps" of beer kegs; Americans call this "taps" or "drum taps".) Another bugle call was sounded when the officer's party completed its rounds, reaching the "last post" – this signalled that the night sentries were alert at their posts and gave one last warning to the other soldiers.
The Last Post was eventually incorporated into funeral and memorial services as a final farewell, and symbolises the duty of the dead is over and they can rest in peace."

Thursday, November 8, 2012

HOW TO MAKE YOUR OWN ACTIVATED ALMONDS

Here is a recipe for making your own Activated Almonds.
Let me know how you get on.  I am going to check out the local health food shop.
Cheers.
 
 
 
Activated Almonds

"The time
12-24 hrs soaking + up to 24 hrs drying

The ingredients
2 c raw almonds* (not roasted or salted)
enough water to cover the almonds in a dish
sea salt or garlic salt or dehydrated onion powder or tamari or curry powder (optional)

*You can use other nuts, too! Try brazil nuts, cashews, macadamias, hazelnuts, pistachios ...

** As always, use organic ingredients when you can.

The process
1. Soak the almonds in the water for 12 hrs. If you're using other hard nuts (like hazelnuts or brazil nuts) 12 hrs will also work. If you're using soft nuts, like cashews or pistachios - shorten soaking to 4-6 hrs.

NOTE: After soaking, the nuts will look nice and puffy and may even start to show signs of sprouting. (You can see this in the picture above.)

2. Rinse the nuts under running water, and if you want to add flavour - now is the time to do it. Just shake a couple of tsp of whichever flavour you want over the wet (rinsed) almonds, and stir to combine well.

NOTE: If you want, you can use and eat the activated almonds as they are, without roasting them.

3. Now, we want to 'roast' the almonds, without damaging all those nutrients we've activated. So we have to dry out the nuts on low heat - either in a dehydrator or on the lowest temperature your oven will do (mine is 60C, or 140F). This will take anywhere from 6-24 hrs, depending on the temperature you're using. The nuts will be done when they feel (and taste) dry.

You may have to sample several to figure this out ... lucky you!

4. Use your activated-dried almonds as you normally would use roasted almonds. They last really well in an airtight container. And they can be ground into almond meal, too!"


So then are Magnum Almond Ice Creams good for you too even if not activated? http://www.easypeasyorganic.com/2011/01/ready-set-activate-activated-almonds.html

Wednesday, November 7, 2012

ACTIVATED ALMONDS

AFTER ALL THE BUZZ YESTERDAY ABOUT THE ACTIVATED ALMONDS I HAD TO GO LOOKING TO SEE WHAT IN FACT THEY ARE AND IF THEY ARE SO GOOD FOR YOU.

BELOW ARE A FEW LINKS AND A COUPLE OF SNIPPETS WHICH SHOULD PROVIDE THE ANSWERS TO THESE NUTS!
Screen shot 2012 11 05 at 1.18.30 PM This man has activated nuts. Seriously.







 Screen shot 2012 11 05 at 1.16.55 PM This man has activated nuts. Seriously.
SOURCE:  http://www.mamamia.com.au/social/activated-almonds/
"We are also often asked, what are Activated Almonds?
They are raw organic almonds that are soaked for 12 hours to deactivate the enzyme inhibitors in them (raw nuts are hard to digest because of the enzyme inhibitors in them soaking them releases these inhibitors making them much easier to digest). Then we dehydrate them at 40ÂșC for 24 hours to make them crunchy again (roasting nuts kills a lot of their nutrient value). So essentially activating the nuts allows us to benefit fully from the nutrients they have to offer. The nuts are also much plumper and more satisfying."

SOURCE:  http://www.lovingearth.net/products/8/activated-almond-purple-corn-organic-raw-dark-chocolate

 

"Weight Watchers backs almonds activator Peter Evans

WEIGHT Watchers has backed brand ambassador Peter Evans, despite a Twitter backlash over a foodie column he wrote that included activated almonds.
The hashtag #activatedalmonds is still trending at number one in Australia, with My Kitchen Rules chef Pete Evans trending at number four until it was replaced this afternoon by "Melbourne Cup" -- more than 24 hours after the foodie column that stopped the Twitterverse appeared in The Age's Sunday Age magazine."

SOURCE:  http://www.theaustralian.com.au/media/weight-watchers-backs-almonds-activator-peter-evans/story-e6frg996-1226510766507

AND SO THE CONTROVERSY CONTINUES.  BUT I KNOW I WILL BE OUT LOOKING TO TRY SOME OF THE NUTS.  NOT SURE ABOUT THE EMU MEATBALLS THOUGH UGH.
SO WHAT ARE SOME OF THE OTHER FOODS ON PETE'S DIET

MACA:


Lepidium meyenii
Lepidium meyenii, known commonly as maca, is an herbaceous biennial plant or annual plant native to the high Andes of Peru and Bolivia. It's also cultivated in some parts of BraziL

STEVIA:

IS A SUGAR SUBSITUTE

COCONUT KEFIR:

 Coconut kefir is made from the juice (also called coconut water) of young coconuts -not the mature coconuts with the brown hairy shell.  This juice is then fermented by either using a kefir packet, or a water kefir grain. This converts the sugars in the juice into probiotics. This creates a bubbly, tasty drink

CHIA:




"Highly prized by the Aztecs and Mayans, Chia (Salvia Hispanica) is an ancient South American seed that had remained largely lost until recent times. It wasn’t until the clever folk at The Chia Co. realised that Western Australia possessed the ideal growing conditions for this notoriously fussy plant that this Southern Hemisphere superfood came back into our diet.
Australia is now the world’s largest producer of Chia and Bakers Delight is proud to offer these whole seeds to you as a miraculous ingredient in our Chia Omega-3 Loaves and Rolls.
  • Chia is the richest plant based source of omega-3 ALA, dietary fibre and protein,
    helping you maintain a healthy body and mind.
  • Just two slices of our White Chia Omega-3 Bread contains 100% of the adequate intake*
    of omega-3 ALA for women and children and 90% for men.
  • Protein and fibre to keep you feeling fuller for longer.
  • High in fibre for healthy insides.
  • Antioxidants for general wellbeing.
  • Key minerals (like magnesium and iron) for healthy muscles and to maintain energy levels.
  • Wholemeal Chia Omega-3 Bread contains 25% more fibre than ordinary supermarket bread"

CULTURED VEGETABLES - THIS SUBJECT IS MIND BLOWING!!


"Cultured Vegetables
Body Ecology's Signature Superfood  
Cultured Vegetables are considered a “super” food that contributes immensely to the healing and building your inner ecosystem. These nutrient-dense fermented foods have been around for thousands of years and can be found in every long living society.
Cultured vegetables are “sauerkraut” (sauer = sour and kraut = greens or plants), not to be confused with the salted, pasteurized variety of sauerkraut sold in supermarkets.
“Other examples of cultured foods are pickles, yogurt, kefir, umeboshi plums, kimchee, unheated cheese, fermented gruels, miso, kombucha tea, and hundreds of others.  From Africa to Europe to the Orient, civilizations developed and used fermented, cultured foods.”

“What do all of these fermented foods have in common?  They contain concentrated, massive amounts of enzymes and friendly bacteria.”

“We can find foods in the U.S. that appear to be fermented (pickles are one example), but because of our wacky misunderstanding of the microbial world - and our relationship to it - we add one more step to our fermentation process; pasteurization.  Pasteurization eliminates virtually all probiotic and enzymatic activity.”
Cellular Cleansing Made Easy, by Scott Ohlgren"

" (NaturalNews) For centuries raw fermented vegetables have provided medicinal properties throughout different cultures of the world. The mouth-watering zing that tickles the palate provides the perfect balance of bacteria in the gastrointestinal tract.

Maintaining proper acid-alkaline pH is essential for life and a state of well-being. Balancing your body terrain can increase longevity, control cravings, and create a harmonious environment for a smoothly functioning digestive system by increasing the good bacteria in the intestines.

Raw fermentation is live food with naturally occurring essential enzymes and lactobacillus ("friendly" bacteria) cultures. Many commercially cultured vegetables are heat-pasteurized, which can destroy beneficial bacteria. Making your own or purchasing freshly made raw will ensure you are getting the highest quality that will aid in supporting health and longevity. The existence of living lactobacilli in fermented foods enhances digestibility, as well as increases phytonutrients (disease preventing properties) and vitamin content. Lactobacilli and lactic acid (a natural preservative that inhibits pathogenic bacteria) promote healthy flora throughout the intestines, as well as help to prevent the growth of harmful bacteria.

There have been numerous digestive disturbances such as candida, peptic ulcers, ulcerative colitis, colic, a variety of food allergies, cystitis, and vaginal yeast infections - to name a few - that have received help and support from the beneficial bacteria that exist in raw cultured vegetables. These bacteria thereby assist the working of one's inner ecosystem at an optimum level. As a result, your immune system is stronger.

Cultured veggies are made by shredding or chopping cabbage, carrots, beets, garlic, onions, turnips, etc., and even certain fruits, adding a little good quality sea salt and/or sea veggies like Dulse or perhaps some caraway seeds, and massaging the mixture (approximately 10 minutes) to create juice, or brine. Pack tightly into a clean crock. Cover the mixture with a plate or some other lid that fits snugly inside to create an airtight environment, and place a clean weight (i.e., a quart mason jar filled with water) on top of the plate. This will force water out of the veggies and keep them submerged under the brine. Cover with a clean towel to keep dust and flies out. This container should be kept in a temperature environment of 59 - 71 degrees Fahrenheit anywhere from 3 - 7 days, and possibly longer depending on air temperature and your particular tastes. (The longer it ferments, the more zing you will experience.) During this time friendly bacteria multiply, converting the sugars and starches that naturally occur in the vegetables to lactic acid. Check every day or two and remove any surface mold; the kraut itself is safe under the anaerobic protection of the brine. When desired taste has been reached, scoop out into a covered jar and keep in the refrigerator.

Cultured veggies can be eaten with any meal and can be refrigerated for up to six months. They are less expensive than probiotics and contain essential enzymes and lactobacillus that are not depleted during shelf life."

CACAO:


"What is Cacao? Health Benefits

Cacao is a type of tropical tree, part of the evergreen family, that produces the world’s chocolate in raw form, before fat, sugar, and other “sweeteners” are added. The cacao tree grows in a few specific regions of the world naturally, including Mexico and South America, where most of the cacao or chocolate beans/seeds come from. Cacao trees only grow in tropical areas with the right combination of climate, temperature, and environment factors. You can’t just plant a cacao tree anywhere – it won’t grow or survive in the wrong conditions.
The Cacao tree has been grown and harvested for thousands of years, and still so today, for its powerful chocolate seeds. Many things are made from this raw seed, such as cocoa (pulverized cacao seed mixed with sweeteners), chocolate (candy, drinks, etc…) and cocoa butter. The cacao tree can reach a height of 25 feet, with “seed pods” growing up to four inches thick and a foot long. The shell is a leathery texture, much like that of a coconut."


SOURCES:
http://www.thenourishinggourmet.com/2009/03/coconut-kefirs-health-benefits.html
http://www.bakersdelight.com.au/whatwebake/healthyeating/chia-bread.aspx
http://cleansingwaters.net/page/What-are-Cultured-Vegetables%3F-id-41
http://www.naturalnews.com/028360_raw_foods_superfoods.html
http://www.enjoydarkchocolate.com/dark-chocolate/what-is-cacao.html




Healthy and good for you or not. Tempeh - what is it!! Is it good for you.

I have just been searching around on line and notice Tempeh BLT Sandwiches where trending. I had no idea what Tempeh was so had to investiga...